Do you have a case of the winter blues? The cooler months are grey and dreary, and it’s easy to let your mood get the best of you. But what about when those low days become low weeks? If ignored, seasonal depression has the power to pull you into a deep pit.
Moving to the south was honestly the best self care move (pun intended) I could have made. Living in Upstate New York, specifically deep in the Adirondacks where the sun barely makes it past the trees even in the summer, had an incredible impact on my seasonal mood swings. Escaping the empire state was not only good for my physical well being, but it greatly improved my mental health. But changing location isn’t an option for everyone, and season depression isn’t exclusive to the northern states either.
One of the greatest triggers for my only seasonal depression was the passing of my grandmother on December 1st as a preteen. Where previous years my family would come together at her house for the holidays in a time of joy, suddenly they were together for a time of sadness. That was the last year I saw all of that side of the family together at one time. Each year that went by, my seasonal depression got worse and worse, until I began to dislike the holiday season all together. I let my mental health dictate my feelings.
It wasn’t until I sought out therapy in college that I realized seasonal depression, or seasonal affective disorder, is more than winter blues. It’s a legitimate mental illness. And like any illness, it needed treatment. These tips are great for treating your mild seasonal depression symptoms at home.
First and foremost, let’s take a moment to discuss mental health. Yes, this is a soap box that I can shout from all day. Mental health is just as important as physical health, but often downplayed as something that can be self- treated. This is not always the case. These tips are great for mild symptoms, and do not replace the treatment of a doctor. Ultimately you know your body, and if your depression (seasonal or year round) becomes overbearing you may require professional care. There is absolutely nothing wrong with seeking medical care for your mental health.
I like to compare anxiety and depression to allergies. There are so many levels of allergies, and almost everyone has them at some point in their lives. Some people can ignore their allergies, or use non-medical treatments like local honey or tea. Other people require over-the-counter medical treatments, like Benadryl or Claritin. But some folks, especially those with anaphylaxis food allergies, either have a full time proactive treatment plan because an allergic reaction would be deadly.
Mental illness is the same concept. There is no shame in needing some form of medical treatment for your mental illness. Periodt.
Seasonal Depression (SAD) Survival Guide
Light Therapy
Getting outside and into the sunshine is a great way to boost your mood by replenishing the vitamin D deficiencies. Unfortunately, many people don’t realize they have a vitamin d deficiency because they think they are getting enough sunlight as long as they go outside to walk to their car, or have the blinds open. That’s simply not true. Even if you go outside, you would require at least twenty minute of direct sunlight for maximum absorption. That means without a window blocking those valuable rays. If you live in the north, chances are you aren’t hanging out in the snow. On top of that, the sun’s rays are indirect, so twenty minutes might not even be enough!
All that in mind, consider taking a vitamin D oral supplement, as well as investing in light therapy. There are physical locations with light therapy booths (think, tanning bed, without the toasted skin afterwards), or you could invest in a light-box at home.
Make Daily To-Do Lists
Y’all know I am useless without my to-do lists. I thrive on structure and routine, and without a schedule guiding me I will get lost in the day. I feel like a hamster on the wheel- running and running, but going nowhere. Making a to-do list keeps me accountable, but also brings me a feeling of accomplishment at the end of the day when I see everything I have accomplished.
That being said, yes, I absolutely add easy tasks to my list that probably don’t deserve to be listed. That way I can check them off and kickstart that feelings of satisfaction before I begin for the day. There’s nothing more discouraging than feeling overwhelmed with a long list before you even start for the day. Adding a few quickies to the list will encourage you to get going, because you’re already half way there.
If you are a planner girl like me, you may even take your to-do lists to the level and use a planner for journaling and grounding. Not only can you have all your to-do lists in one place, but you can add other trackables like water intake, showers, and personal monthly goals.
(PS// Don’t let bullet journaling or creative journaling become another stressor. I broke down the hype behind the flaw of trendy bullet journaling in this post!)
Make-up Mondays
It’s so easy to get in the habit of staying in pajamas or wearing loungewear 24/7, especially with a stay at-home initiative. But comfy or not, lounging all day will ultimately heighten any feelings of self-doubt. Get in the habit of intentionally putting on a nice outfit and fixing your hair and make-up. Me, I like to do this on Mondays just so I can call it a make-up Monday but you can do it on any day. Scheduling it will help to keep you accountable, and it will become your special day where you feel your best.
Stick to your Sleep Schedule
Following a sleep schedule even when you don’t have to go into work is perhaps one of the biggest signs of adulthood. We spend our childhood resisting naps, then rediscover naps in college after staying up all night partying, and as an adult we wish we could nap again. We stay up late on our phones stressing about that day, then wake up early and complain all day about being tired. But instead of just going to sleep at a decent time, we “make it up” on the weekend.
Don’t do that.
Set a sleep schedule and stick to it, even if you don’t need to be awake. Your body craves that schedule for the internal rhythm. If you have an iPhone (and apple watch- check out this post for specifics) you can utilize the sleep features to track your sleep and take advantage of the recommended bedtime based on your sleeping habits and morning arm
Pro-Tip: ditch the blackout shades. Even though you may think they’re helping, they can interfere with your natural rhythm. Unless you have a work reason to sleep in late, resist those urges.
Add More Movement
If you haven’t caught the trend so far, the best way to push yourself out of that seasonal slump is to break that monotony that comes from staying stagnant. But adding intentional movement in the form of exercise will also release the natural endorphins that improve mood beyond ,
If your gym is open, try to get in a session a few times each week. If not, dedicate some time to workout at home, or even just go for a walk around your neighborhood. Take advantage of your Apple Watch’s “stand” reminder, and go for a walk around your office. My favorite way to sneak in movement- if your job has stairs, consider taking a flight or two for a super quick (low sweat) way to increase your heart rate. Get your blood pumping, and clear your mind, and kick that seasonal affective disorder to the curb.
At the end of the day, this year has been an emotional roller coaster for all of us and we’re going to face even more struggles as we head into 2021. As long as you are doing your personal best, that’s all we can ask of each other. Focus on the joy of the season, and know that your gloomy feelings are not your fault.
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